Tag Archives: Bench Press Lockout

Monday – Push Workout

Comments:

* I used a shorter range of motion than usual in order to get twelve reps.

** I felt a really intense latic acid burn in the tricpes after the 7th set that felt terrifc. This is an excellent way to get a pump in the muscles. I like to use short rest intervals of 15-30 seconds.

Thursday – Push Workout

Comments:

* I think I should move the pins up in height just to be safe. Today I had trouble with the last rep but managed to complete it. I just feel that if I drop this heavy of a weight from too great a height I could risk reinjuring my left shoulder which is almost healed.

** Failed on the 12th rep.

Thursday – Push Workout

  • Bench Press Lockout
    • 340 lbs x 12 reps
  • Bench Press (The Kali Muscle Way)
    • 175 lbs x 20 reps
    • 185 lbs x 15 reps
    • 205 lbs x 8 reps
  • Box Front Squat (w/o belt, 13″ box)
    • 180 lbs x 7 reps
  • Front Squat (w/o belt)
    • 145 lbs x 12 reps
  • Partial Rep Front Squat (w/o belt)
    • 205 lbs x 12 reps
    • 265 lbs x 12 reps
  • Skull Crusher
    • 85 lbs x12 reps
    • 110 lbs x 7 reps
  • Alternating Front Lateral Raise
    • 40 lbs x 12 reps
    • 50 lbs x 7 reps
    • 60 lbs x 5 reps
  • Side Lateral Raise
    • 40 lbs x 12 reps
    • 50 lbs x 7 reps
    • 60 lbs x 5 reps
  • Barbell Front Lateral Raise
    • 65 lbs x 12 reps
    • 75 lbs x 7 reps

Tuesday – Push Workout

Sunday – Push Workout

Comments:

* I found 205 lbs very easy and hope to add more to this lift each workout. I have done as much as 225 lbs in sets of 7 and this time around I would like to go beyond where I was. I enjoy the Kali Press as I don’t have to focus on form. Some days I take the bar all the way down and other days I do more of a burn in the middle or bottom end of the movement. Sometimes I pause at the bottom and sometimes I bounce as well locking and not locking out the triceps. Basically whatever allows me to use the heaviest weight and feels the best I do.

Firday – Push

  • Bench Press (The Kali Muscle Way)
    • 135 lbs  x 12 reps
    • 185 lbs x 7 reps
    • 225 lbs x 4 reps
  • Bench Press Lockout
    • 325 lbs x 7 reps
  • Box Front Squat (w/o belt, 13″ box)
    • 135 lbs x 7 reps
    • 165 lbs x 7 reps
  • Partial Rep Front Squat (w/o belt)
    • 205 lbs x 12 reps
    • 250 lbs x 12 reps
  • Skull Crusher
    • 65 lbs x 15 reps
    • 95 lbs x 12 reps
  • Alternating Front Lateral Raise
    • 30 lbs x 12 reps
    • 50 lbs x 7 reps
    • 60 lbs x 5 reps
    • 70 lbs x 3 reps*

Comments:

* At this point I was cheating as much as I can but I have seen many YouTube videos where people cheat immensely. The advantage is that I get to do this in my garage and no one has to see. The limitation I have is that my dumbbell set only go up to 70 lbs. Perhaps once I can perform 12 reps cheating I will start to focus on form.

Wednesday – Push

  • Bench Press Lockout
    • 315 lbs x 12 reps
  • Bench Press (The Kali Muscle Way)
    • 135 lbs  x 12 reps
    • 185 lbs x 7 reps
    • 225 lbs x 3 reps
  • Flat Bench Dumbbell Flye
    • 40 lbs x 20 reps
    • 50 lbs x 12 reps
    • 60 lbs x 2 Reps*
  • Box Front Squat (w/o belt, 13″ box)
    • 135 lbs x 7 reps
    • 160 lbs x 7 reps
  • Partial Rep Front Squat (w/o belt)
    • 205 lbs x 12 reps
    • 245 lbs x 12 reps
  • Front Squat (w/o belt)
    • 145 lbs x 12 reps
  • Skull Crusher
    • 65 lbs x 15 reps
    • 90 lbs x 12 reps
  • Standing Shoulder Press
    • 95 lbs x 12 reps
    • 115 lbs x 7 reps
    • 125 lbs x 5 reps
  • Alternating Front Lateral Raise
    • 30, 35, 40 lbs x 7 reps
  • Side Lateral Raise
    • 30 lbs x 12 reps
    • 40 lbs x 7 reps
    • 50 lbs x 5 reps

Comments:

* I felt a slight pull in my left shoulder when I tried using the 60 lbs dumbbells and decided not to do anymore dumbbell chest work until my shoulder is completely healed.